And everything you never thought you would learn about them….

 How many servings of vegetables should the average person have every day?  2 ½ cups  How many servings of fruit should the average person have every day?  2 cups

 What nutrients do we get from fruits and vegetables?  Carbohydrates  Vitamins  Minerals  Because fruits and vegetables have different vitamins and minerals, how can we ensure that we get all the different vitamins and minerals that we need?  Eat a wide variety

 Which vegetables have the most vitamins and minerals?  Dark green and orange  Which fruits are the best choice for maximum nutrients?  Fresh fruits with edible peelings

 Vegetable Serving Sizes  1 cup leafy  ½ cup cooked or chopped fresh  ¾ cup juice  Fruit Serving Sizes  1 medium fruit  ½ cup chopped raw, cooked, canned  ¾ cup juice (Only 100% juice counts!!)

 How do you select a quality fruit or vegetable?  Appearance, feel, smell, weight  What are the characteristics you want to consider?  Color  Firm Texture  Smooth skin  Dense (heavy for size)  Free from bruises  No decay  Smells good

 What does it mean if a fruit is seasonal?  Grown and harvested during a certain season.  Why is it a good reason to buy seasonal fruits in season?  Lower cost, plentiful, and quality is better  How long will most fruit last after it is picked?  1 week  What are some ways to preserve fruits?  Jam, jelly, canned, syrup, juice, and frozen

 When selecting fruit at the store, what should you consider when deciding what form to buy?  Your intended use and price  Why are some fruits picked ripe?  They ripen best on the vine or tree; Don’t ripen well off the tree  Which fruits are generally picked ripe?  Oranges, apples, grapefruit  Why are some fruits picked when they are green or unripe?  Ripen well after they are picked; may fall off the tree if you wait and will get bruised

 What fruits are generally picked green or unripe?  Pears, peaches, bananas, cantaloupe, watermelon  How can you ripen fruits after buying them?  In a brown paper sack or in plastic with holes poked in it  How should most produce be stored?  Room temperature  Where is the place that most fruits should not be stored?  In the fridge

 Where should potatoes and onions be stored?  Room temperature in a very dark and dry place  Why is it important to wash vegetables and fruits before eating them?  Wash off pesticides and waxes  Why do most fruits turn brown when they are cut?  Oxidation or enzymatic browning  How can you prevent fruit from turning brown after it is cut?  Dip them in a citrus juice or liquid with ascorbic acid

 How does cooking affect fruits and vegetables?  Destroys vitamins, breaks down cell walls, enhances flavor  What three things destroy the nutrients in fruits and vegetables?  Heat  Air  Water

 How can you avoid nutrient loss when cooking?  Cook in larger pieces  Use small amounts of water  Cook only until fork tender  Cook quickly  How can you use some of the nutrients that are taken out during cooking?  Save the water and use it in gravies, sauces, and breads

 Microwave: put vegetable into microwave safe dish with little or no water. Cook only until tender, overcooking can make them rubbery.  Bake: cook in a casserole  Steam: Bring an about an inch of water to boil in a saucepan or steamer. Place veggies in a steamer basket or colander and cover.  Stir-fry: putting frozen or fresh veggies in a wok or pan with small amount of oil over high heat stirring rapidly  Sauté: cooking veggies in a frying pan with little butter or oil over high heat until veggies are shiny, then cover and cook until vegetables are crisp- tender.

 What are the three best ways for cooking vegetables to preserve the most nutrients?  Microwave  Stir-fry  Steaming